Fall 2012 Supermarket List, Guilt-Free Supermarket Finds, Supermarket Survival

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09.21.12


	Don't brave the grocery store without a plan of attack! Our aisle-by-aisle supermarket list takes the guesswork out of guilt-free grocery shopping. Check out the very latest edition below, packed with classic staples and brand-new finds. And click here to download the checklist-style PDF version of this list. Happy shopping! Abbreviations:  FF = fat-free, RF = reduced-fat, LF = low-fat, SF = sugar-free,  NSA = no-sugar-added


	Cheese FF & RF shredded cheese Kraft, Sargento, Weight Watchers FF & RF slices Kraft, Sargento, Weight Watchers FF & RF block-style cheese Lifetime, Cabot Light, Kraft RF cheese snacks with 100 calories or less Mini Babybel, Weight Watchers, Cabot Serious Snacking Light string cheese Frigo, Sargento, Weight Watchers (Smoked flavor!) FF & RF crumbled feta cheese Athenos, President The Laughing Cow Light cheese wedges The Laughing Cow 1/3 Less Fat Smooth Sensations Cream Cheese Spreads FF cream cheese in a tub Philadelphia FF, LF & light (not part-skim) ricotta cheese Frigo, Precious FF & LF cottage cheese (with & without fruit) Knudsen/Breakstone's On the Go!/Snack Size & Doubles, Fiber One, Friendship Fit to Go 1% Almond cheese & soy cheese (low in fat) Lisanatti Foods The Original Almond Cheese Alternative, Galaxy Veggie/GO Veggie! RF Parmesan-style grated topping (pasta aisle) Kraft Yogurt FF yogurt Yoplait Light, Yoplait Light with Fiber (50-cal Fiber One yogurt with a new name!), Dannon Light & Fit FF & RF Greek yogurt (with & without fruit) Fage Total 0% and 2%, Chobani 0% and 2%, Athenos 0%, Oikos 0% and 1 1/2%, Yoplait Greek 100 Yogurt with crunchy toppings YoCrunch (Greek, Pie Parfaits, Breakfast Blends & more!), Yoplait Light with Granola Pudding, Desserts & Dessert Toppings SF pudding snack cups Jell-O, Snack Pack Mousse Temptations by Jell-O NSA rice & tapioca pudding Kozy Shack Kozy Shack Lactose Free Pudding (tapioca, rice & chocolate) SF gelatin snack cups Jell-O FF Reddi-wip Cool Whip Free (freezer aisle) Egg Products FF liquid egg substitute Egg Beaters Original, Better'n Eggs, Nulaid ReddiEgg Liquid egg whites AllWhites, Egg Beaters 100% Egg Whites Eggs (for hard-boiled whites) Milk, Milk Swaps & Creamers Blue Diamond Unsweetened Vanilla Almond Breeze (refrigerated & shelf-stable) Light vanilla soymilk (refrigerated) 8th Continent, Silk Unsweetened coconut milk beverage So Delicious (refrigerated & shelf-stable) Blue Diamond Unsweetened Vanilla Almond Coconut Breeze (shelf-stable) Good Karma Flax Milk (refrigerated) FF non-dairy liquid creamer Coffee-mate, So Delicious Original Coconut Milk Creamer Sour Cream & Butter FF sour cream Light buttery spread & light whipped butter in a tub Brummel & Brown, Land O'Lakes, Smart Balance I Can't Believe It's Not Butter! Spray


	Cold Cereal Fiber One Original bran cereal Puffed rice, wheat & corn Kashi 7 Whole Grain Puffs, Kix Other cereals with about 150 calories & 4 grams of fiber per 1-cup serving Kashi Squares Honey Sunshine, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize, Fiber One (all varieties), Barbara's Bakery Puffins, Cinnamon Burst Cheerios, Dulce de Leche Cheerios, Multi Grain Cheerios Peanut Butter, Chocolate Cheerios, Kellogg's Krave Hot Cereal Old-fashioned oats Quaker Instant oatmeal packets Quaker, Kashi, Nature's Path Organic, BetterOats Earnest Eats Hot & Fit Cereal (Mayan Blend ROCKS)


	Poultry Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson (Grilled & Ready!) Boneless skinless chicken breast & turkey breast (raw breasts, tenders & cutlets; precooked cutlets, strips & chopped) Applegate Naturals Chicken Nuggets (frozen) Lean ground turkey Lean turkey burger patties (refrigerated & frozen) Weight Watchers Chicken Burgers (frozen) Al Fresco Chicken Burgers (pre-seasoned raw patties, refrigerated) Al Fresco Chicken Sausages (refrigerated) Turkey pepperoni Hormel Beef Laura's Lean Beef Extra-lean ground beef Extra-lean & lean steak (top round, top sirloin, strip, tenderloin, t-bone & shoulder) Pork Extra-lean & lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops & sirloin roast) Bacon Oscar Mayer, Hormel, Jennie-O, Applegate Naturals Center-cut bacon Turkey bacon (look for Jennie-O's improved version!) Precooked real crumbled bacon Oscar Mayer Turkey Bacon Bits Packaged & Deli Meats Extra-lean (96 - 99%) turkey breast, chicken breast, ham & roast beef slices Boar's Head (lower-sodium options, jerk turkey, chipotle chicken & more), Oscar Mayer (new Selects without artificial preservatives), Applegate, Butterball, Healthy Ones, Sara Lee 97% to 100% FF hot dogs Hoffy Extra Lean, Hebrew National 97% FF, Ball Park FF, Ball Park Smoked White Turkey Seafood (fresh & frozen) Tilapia, tuna & other lean fish fillets Shrimp Crab Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin Imitation crabmeat Shelf-Stable Seafood & Other Proteins Canned & pouched albacore tuna (packed in water) Canned & pouched boneless & skinless pink salmon (packed in water) Pouched seasoned tuna StarKist Tuna Creations Canned 98% FF chunk white chicken breast (packed in water)


	Frozen meatless hamburger-style patties Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Vegan Veggie Frozen meatless veggie-burger patties Gardenburger, Boca, Amy's (new Black Bean Veggie Burger!), MorningStar Farms, Dr. Praeger's, Veggie Patch Frozen ground-beef-style soy crumbles Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles Meatless meatballs (frozen & refrigerated) Veggie Patch, Nate's, MorningStar Farms Frozen meatless sausage-style breakfast patties & links MorningStar Farms Faux grilled chicken patties, cutlets & strips (frozen & refrigerated) MorningStar Farms, Lightlife Frozen breaded-chicken-style soy patties Boca, MorningStar Farms Frozen meatless hot dogs MorningStar Farms Veggie Dogs, Veggie Patch Veggie Dogs Frozen meatless corn dogs MorningStar Farms Meatless Buffalo wings (frozen & refrigerated) MorningStar Farms, Lightlife Frozen meatless chicken nuggets MorningStar Farms Meatless BBQ Riblets (frozen & refrigerated) MorningStar Farms, Gardein


	Fall Seasonal Produce Broccoli Butternut squash (Bake-tastic Fries!) Cranberries Pears Turnips (MORE fries!) Fresh Vegetables Bell peppers Carrots Cauliflower Cucumbers Eggplant Jicama Kale (for HG's kale chips!) Lettuce Mushrooms (portabellas ROCK) Onions (for Lord of the Onion Rings!) Snow peas & sugar snap peas Spaghetti squash Spinach Tomatoes Bagged Produce Lettuce mixes Broccoli cole slaw Classic coleslaw mix Bean sprouts Frozen Vegetables Stir-fry veggies Cauliflower & broccoli florets Chopped spinach Seasoned veggies & veggies in LF sauce Green Giant Just for One, Green Giant Health Blends, Green Giant Seasoned Steamers Steam-in-the-bag veggies Birds Eye, Green Giant, Veg-All Fresh Fruit Apples Bananas Grapefruits Oranges Frozen Fruit (NSA) Strawberries Dark sweet cherries Mango chunks Peach slices Dole Frozen Fruit Single-Serve Cups And any other fruits and veggies!


	Fruit & Veggies Pineapple packed in juice (chunks, crushed & slices/rings) Mandarin orange segments packed in juice Peach slices packed in juice NSA applesauce Pure pumpkin Libby's 100% Tomatoes (crushed, diced & stewed) Early/young peas (for HG's guacamole!) Sweet corn kernels Green Giant Mexicorn Jarred roasted red peppers (in water) Pickles (refrigerated & shelf-stable) Soup Low-calorie soups Amy's Organic (Chunky Tomato Bisque!), Amy's Organic Light in Sodium, Progresso 99% FF, Progresso Light (new Chicken Pot Pie Style and Creamy Potato with Bacon & Cheese), Progresso High Fiber, Tabatchnick (frozen), Campbell's V8 Soups, Campbell's Soup at Hand (check stats) Instant soup Mishima (Miso! Edamame!) LF turkey & veggie chili Amy's, Hormel, Tabatchnick (frozen), Health Valley FF chicken, beef & vegetable broth (look for low-sodium) 98% FF cream of celery, chicken & mushroom condensed soups Campbell's Beans Black beans Red kidney beans Cannellini (white kidney) beans Garbanzo beans (chickpeas) FF & LF refried beans


	Crackers, Chips & Other Crunchy Snacks High-fiber crackers (especially flatbread-style) Wheat Thins Fiber Selects, Ryvita, Wasa, Doctor Kracker RF baked & popped potato chips Popchips, Kettle Brand Baked, Baked! Lay's, Pringles Light, Cape Cod 40% RF/Less Fat, Michael Season's Baked (single-serving snacks), Special K Popcorn Chips LF baked & popped tortilla chips Guiltless Gourmet, Baked! Tostitos Scoops!, Popchips Tortilla Chips Lentil & hummus chips Mediterranean Snacks, Plentils, Simply 7 Pretzels Snack Factory Pretzel Crisps Rice snacks & soy crisps Quaker, Genisoy, Glenny's Rice cakes Quaker 94% FF microwave popcorn bags Jolly Time Healthy Pop, Orville Redenbacher's SmartPop!, Pop Secret 100 Calorie Pop Freeze-dried fruit Gerber Graduates Mini Fruits, Just Tomatoes, Etc.!, Funky Monkey, Crispy Green, Sensible Foods 100-calories-or-less snack packs Nabisco 100 Cal, Kellogg's 100 Calorie Right Bites, Chex 100 Calorie, 100 Calorie Doritos, Pringles Stix Portion-Savvy Candy, Cookies & Sweets Chocolate candy Skinny Cow Dreamy Clusters & Heavenly Crisps, Hershey's Simple Pleasures, Hershey's 100 Calorie Bars Lollipops & hard candy Dum Dums, Tootsie Pops, Jolly Rancher Cookies Nabisco 100 Cal, Quaker Soft Baked Oatmeal Cookies & Crunchy Oat Granola Cookies, Nonni's Biscotti (Salted Caramel!) Other sweet treats Entenmann's Little Bites, Weight Watchers Snack Cakes, Sara Lee Pound Cake Slices (frozen), Rice Krispies Treats The Original Bars, Special K Pastry Crisps (new flavors!), Newtons Fruit Crisps Snack Bars Cereal bars & chewy granola bars Quaker (Smashbars!), Fiber One, Special K, Kashi, Soyjoy, Kraft MilkBite (refrigerated, near the yogurt), Rickland Orchards All Natural Greek Yogurt Bars Crunchy granola bars Nature Valley, Kashi Crunchy Granola, Clif Crunch Decadent snack bars Fiber One (new Chewy varieties), Special K, Chex Mix, Nimble by Balance Bar, Balance Mini Energy Bars "Mini-meal" bars Kashi GoLean, Kind, Luna (and Luna Fiber!), Larabar, Perfect Foods Bar Lite (refrigerated), Corazonas Oatmeal Squares Nuts & Seeds Pistachios in the shell Everybody's Nuts! (seasoned), Wonderful Pistachios Almonds (whole & sliced) All Natural Almond Accents, Blue Diamond 100-calorie packs, Emerald 100-calorie packs, Wonderful Almonds Peanuts in the shell Sunflower seeds in the shell Jerky Beef, chicken, turkey, pork & meatless jerky Jack Link's, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods


	Light bread slices Weight Watchers, Nature's Own 40 Calorie, Nature's Own Double Fiber, Arnold Bakery/Oroweat, Sara Lee Delightful, Pepperidge Farm (Light Style, Very Thin & Whole Grain), Fiber One Light & high-fiber hamburger & hot dog buns Wonder 80 Calorie Wheat, Sara Lee Delightful, Pepperidge Farm Classic 100-calorie flat sandwich buns Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature's Own Sandwich Rounds, Weight Watchers Rye Flat Rolls Light English muffins Thomas', Western Bagel Alternative, Weight Watchers, Fiber One High-fiber pitas Western Bagel Alternative, Weight Watchers Large high-fiber flour tortillas with about 110 calories each La Tortilla Factory Smart & Delicious Low Carb High Fiber (Large), La Tortilla Factory 100 Calorie, Mission Carb Balance, Tumaro's 8-Inch Healthy, Tumaro's 8-Inch Low in Carbs Light high-fiber flatbreads Flatout Light, Flatout Foldit Flatbreads, Flatout Pinwheel Lavash Flatbread, Flatout Thin Crust Artisan Pizza Flatbreads 6-inch corn tortillas Corn taco shells (flat-bottomed!) Light & thin bagels Western Bagel Alternative 2.0 (reformulated!), Weight Watchers, Thomas' Bagel Thins (and Breakfast Thins!), Kim's Light, Pepperidge Farm Bagel Flats, Nature's Own Thin Sliced Bagels Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated) Pillsbury Classic Pizza Crust dough (refrigerated) Pillsbury RF Crescent Rolls dough (refrigerated) Lavash bread (bakery or ethnic-food aisle)


	LF waffles Eggo LF, Van's Lite Breakfast sandwiches, bowls & wraps Kraft Bagel-fuls, Weight Watchers Smart Ones Smart Beginnings, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Cedarlane Egg White Omelettes & Breakfast Burritos, Amy's Hot Cereal Bowls Flatbreads, panini & pocket sandwiches Amy's Pocket Sandwiches, Lean Pockets, Lean Cuisine (Flatbread Melts & Panini), Weight Watchers Smart Ones Flatbreads Burritos & wraps Amy's, Cedarlane Pizzas (multi-serving & single-serving) Kashi, Amy's (Light & Lean!), Lean Cuisine, Weight Watchers Smart Ones, VitaPizza (request it!), Naked Pizza (Superbiotic one ROCKS) Classic entrées Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy's (Light & Lean!), MorningStar Farms, Lightlife Steam-ready meals Lean Cuisine Market Collection, Healthy Choice Cafe Steamers, Kashi Steam Meals Amy's Cheese Pizza Toaster Pops Contessa Stir-Fry Meals Garden Lites Souffles (Pizza flavor!) Applegate Naturals Wheat-Free Beef Corn Dogs


	Light & FF ice cream cartons Dreyer's/Edy's Slow Churned Light (seasonal flavors!), Breyers FF Portion-controlled cups of light ice cream Skinny Cow, Weight Watchers, Dreyer's/Edy's Frozen yogurt Dreyer's/Edy's Slow Churned Yogurt Blends, Oikos Frozen Greek Yogurt, Healthy Choice Greek Frozen Yogurt, TCBY Frozen Yogurt Lifeway Frozen Kefir Light & LF ice cream bars Skinny Cow (Truffle Bars!), Breyers Smooth & Dreamy, Blue Bunny Sweet Freedom Snack Size LF ice cream sandwiches Skinny Cow, Weight Watchers, Klondike Slim-a-Bear, Breyers Smooth & Dreamy, Blue Bunny (Birthday Party!) Light & LF ice cream cones Weight Watchers, Skinny Cow, Nestle Lil' Drums LF fudge bars Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, NSA Fudgsicles Fruit bars Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer's/Edy's Fruit Bars Sorbet & light ice cream bars Weight Watchers Giant, SF Creamsicles SF Popsicles Mini fillo shells Athens Cool Whip Free Vitalicious VitaTops Cake cones Sugar cones


	Light, LF & FF salad dressings Newman's Own Lite LF Sesame Ginger Dressing (and others in the Lite line), Wish-Bone Light, Kraft Free, Kraft Light, Litehouse (check stats), Hidden Valley FF, Girard's FF, Bolthouse Farms Spray dressings Wish-Bone Salad Spritzers Vinegar (balsamic, seasoned rice, etc.) Nakano Seasoned Rice Vinegars (so many flavors!) BBQ sauce (with 45 calories per serving) Stubb's FF mayonnaise Hellmann's/Best Foods Dijonnaise Mustard (honey, Dijon, spicy brown, yellow) Vivi's Original Sauce Carnival Mustards (request 'em!) Ketchup Heinz (No Salt Added, Reduced Sugar, Organic Heinz, Simply Heinz) Frank's RedHot Original Cayenne Pepper Sauce RF peanut butter Skippy RF Creamy & RF Super Chunk Justin's Nut Butters (portion-controlled packs) Better'n Peanut Butter/Peanut Wonder SF & low-sugar fruit preserves & jam Smucker's SF & Low Sugar Preserves & Jams, Polaner SF Preserves with Fiber Thick marinades (30 calories or fewer per tablespoon) Lawry's, Newman's Own, Mrs. Dash LF marinara, pasta & pizza sauce Classico, Dei Fratelli Salsa La Victoria, Wholly Salsa (refrigerated in produce section), Pace Reduced-sodium/lite soy sauce SF pancake syrup Cary's SF, Mrs. Butterworth's SF, Log Cabin SF Jet-Puffed Marshmallow Creme Light & FF caramel dip (produce section!) Marzetti Light & FF Caramel Dip, Litehouse LF & Original Light & SF chocolate syrup Hershey's Lite & SF


	Spring water Flavored water (check calories & servings per container!) Aquafina FlavorSplash, Zero-Calorie SoBe Lifewater, Vitaminwater Zero, Activate Drinks, Minute Maid Fruit Falls & Just 10 Pouches Coconut water Zico, O.N.E., Vita Coco, Taste Nirvana (especially Coco Aloe), Coco Libre, Harmless Harvest Low-calorie & light juice beverages Diet V8 Splash, V8 V-Fusion Light, Trop50 (new tea blends!), Ocean Spray Diet (Cran-Cherry!), Ocean Spray Light Low-calorie powdered drink mixes Crystal Light & Crystal Light Pure, Wyler's Light, Lipton Iced Tea To Go (Tea & Honey mixes!), AriZona SF, True Lemonade Diet soda & club soda Coke Zero, Coke Cherry Zero, Sprite Zero, A&W Diet Root Beer, Dr. Brown's Diet, Blue Sky Free Root Beer Diet iced tea Diet Snapple (Trop-A-Rocka rocks!), Diet AriZona Unsweetened iced tea Tejava, Gold Peak Tea Tea bags Celestial Seasonings, Tazo, Stash Unsweetened instant iced tea mix Lipton Ready-to-brew coffee Millstone, Dunkin' Donuts, K-Cups, Starbucks (Blonde Roast!) Instant coffee granules Folgers, Nescafe Taster's Choice Starbucks VIA Ready Brew Hot cocoa packets with 20 to 25 calories each Swiss Miss Diet, Nestle FF


	Whole-wheat flour Pancake mix Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete, Bisquick Heart Smart Mini semi-sweet chocolate chips Mini marshmallows Unsweetened cocoa powder Moist-style cake mixes Brownie mix Betty Crocker, No Pudge! Betty Crocker Cereal Muffin Mixes LF graham crackers & chocolate graham crackers SF FF instant pudding mix Jell-O SF FF Instant Nonstick cooking spray Pam (Original, Olive Oil & Butter Flavor) Instant potato flakes Betty Crocker 80 Calories Per Serving Pouch Potatoes High-fiber pasta Ronzoni Healthy Harvest & Smart Taste, Barilla Plus & Whole Grain House Foods Tofu Shirataki Noodle Substitute (in the refrigerated tofu section!) Wonton wrappers Egg roll wrappers No-calorie sweetener packets Splenda, Equal, Truvia, Stevia Extract In The Raw, Nectresse (new & natural!) Splenda No Calorie Sweetener, granulated (comes loose, not in packets) SF calorie-free flavored syrups Torani SF Syrups SF & FF flavored powdered creamer Coffee-mate SF & FF French Vanilla (even regular ones have reasonable stats!) FF plain powdered creamer Coffee-mate FF The Original Dry taco, fajita & chili seasoning mix Dry onion soup/dip mix Dry ranch dressing/dip mix Jarred chopped garlic Sun-dried tomatoes in pouches (or packed in oil; drain 'em!)

HG Heads-Up: This is not an all-inclusive, be-all and end-all list. There are foods we love that may have been left off... and things you love that may not have been included. We think the list is pretty terrific though! Consider it a companion to help guide you through the aisles of your local market.


		CHEW ON THIS: Today, September 21st, is National Pecan Cookie Day. Know what's better than pecan cookies? Pecan-studded sticky buns!!!

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